Macro Calculator

Protein, carbs and fat in grams from your calorie target.

kcal
150Proteingrams - 30%
200Carbohydrategrams - 40%
67Fatgrams - 30%
Protein per meal (3 meals)
50
Carbohydrate per meal
67
Fat per meal
22

Calories from each macronutrient

02505007501KProtein: Calories from each 600ProteinCarbs: Calories from each 800CarbsFat: Calories from each 600FatCalories from each

General information only, not dietary advice. Talk to a registered dietitian or doctor before making significant dietary changes.

About the Macro Calculator

Macronutrients are the three components of food that carry energy: protein at 4 calories per gram, carbohydrate at 4, and fat at 9. A macro target converts a calorie goal into grams of each, which is what food labels and tracking apps actually work in. Enter your daily calories, pick a split and the calculator returns the grams, plus a per-meal breakdown that is far easier to plan around than a daily total.

Protein is the one worth protecting. It preserves muscle in a calorie deficit and is the most satiating of the three, which is why most evidence-based splits put it between 25 and 35 percent, or roughly 1.6 to 2.2 grams per kilogram of body weight. Beyond that, the carbohydrate to fat ratio is largely a matter of preference and the type of training you do, so choose the split you can actually stick to.

How to use the Macro Calculator

  1. Enter your daily calorie target, from the TDEE calculator or your own tracking.
  2. Pick a macro split, or choose custom and enter your own percentages.
  3. Set how many meals you eat and read the daily and per-meal grams.

Frequently asked questions

How many calories are in a gram of each macro?

Protein and carbohydrate provide 4 calories per gram, fat provides 9, and alcohol provides 7. That is why fat targets look small in grams next to carbohydrate targets.

How much protein do I need?

Around 1.6 to 2.2 grams per kilogram of body weight supports muscle retention and growth for most active people. Sedentary adults need less, roughly 0.8 to 1.2 grams per kilogram.

Do macros matter more than calories?

Calories determine weight change; macros influence body composition, satiety and training performance. Get the calorie target right first, then use macros to make it work better.

What split should I use for keto?

A ketogenic diet typically keeps carbohydrate under 5 to 10 percent of calories, often below 50 grams a day, with fat making up most of the remainder. The keto preset here uses 25 / 5 / 70.